QUINOA: benefits, composition, preparation tips in 5 minutes!

You will find in this video and in this article :

- The main constituents of quinoa: vitamins, trace elements, minerals, antioxidants, fiber, protein, essential amino acids

- The benefits of quinoa on the regulation of blood sugar and cholesterol levels, a beneficial food for people with diabetes

- Quinoa and its effects on intestinal transit thanks to its soluble fiber content

- Quinoa is a true source of protein and essential amino acids

- Quinoa and its phytoestrogen content, an ideal food for women in menopause

- Quinoa and gluten

- Quinoa and its preparation

Quinoa is a cereal rich in B vitamins as well as in trace elements and minerals such as manganese (Mn), iron (Fe), copper (Cu), phosphorus (P), magnesium (Mg) and zinc (Zn).

It is beneficial for the proper functioning of the body. It allows to have a good health at the level of bones and teeth, but also to limit anemia and thus fatigue thanks to its iron content.

Anemia is the reduction of the hemoglobin level. This one is a protein contained in the red globules, it allows the transport of oxygen through the blood.

I would like to inform you that the iron contained in plant foods is less well absorbed by the body than iron from animal foods. To improve the absorption of iron from plant foods, it is advisable to season them with a source of vitamin C such as lemon juice.

Quinoa is also a source of soluble fiber. These help digestion, but also fight against cardiovascular disease and type 2 diabetes. It helps normalize blood levels of glucose (sugar), cholesterol and insulin. 

Insulin is a hormone released by the pancreas. Its role is to capture glucose from the blood (after digestion) and take it to the cells to produce energy and store it in the form of glycogen (large glucose molecule).

It is interesting to know that quinoa contains a significant amount of protein, 15%. It is a food rich in various and essential amino acids (lysine, isoleucine, cysteine, ...).

Amino acids are molecules that are part of the composition of proteins. The essential amino acids are not produced by our body, they must be provided through our diet.

This is one of the reasons why quinoa is recommended for vegetarians and vegans who cannot benefit from the amino acids found mainly in animal products such as lysine. This is very useful for the proper functioning of our body, it plays an important role in the development of bones and immune defenses.

Quinoa has a strong antioxidant power to fight against the formation of free radicals. These molecules, which I often talk about, are very harmful, because they accelerate the aging and deterioration of cells. This results in the appearance of various diseases.

It is interesting to know that this food contains isoflavones, which are molecules that belong to the group of phytooestrogens, (they present activities similar to estrogens).

Estrogens are female sex hormones and are involved in many reactions such as the establishment and development of female characteristics or the formation of breast milk. During the menopause, there is a reduction in the rate of estrogen, which leads to hot flashes, weakening of the bones or weight gain. Quinoa is therefore recommended for menopausal women in order to limit their various symptoms.

Finally, I draw your attention to the fact that it does not contain gluten, so it can be widely consumed in case of gluten intolerance or celiac disease. 

However, you should know that the envelope of quinoa contains saponins. These are naturally produced by certain plants and animals. They give a bitter taste to food, but they can also limit the absorption of certain nutrients like iron. These substances have the property of foaming in contact with water, to eliminate them, simply rinse the quinoa 2 to 3 times before cooking.

Dr Noura Marrai (Doctor of Pharmacy, YouTuber Health, creator of the health well-being Pharmaquiz) application

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